Wednesday, January 20, 2021

HOME MADE Program

1. Conditioning

EMOM 30

Alt.

M1) 16 OH Lunge (8/side)

M2) 10 - 15 Burpees

M3) 20 Alt. Single Arm Snatch

M4) 50 Flutter Kicks

M5) 10 - 15 Push Ups

2. Core

3 Rounds

10 Hollow Rocks

10/side Hollow Flutter Kicks

20s Hollow Hold

3. Prehab/Rehab

Shoulder Death Circuit

:45 Palms Forward

:45 Palms Backwards

:45 Internal/External Rotation Alternating

:45 Swimmers

1:00 Arms Extended at your sides Hold

Goal is to go continuously without stopping.

https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4

1. Skill

On a 10 Minute clock, practice the following drill:

10' Handstand Walk

Pirouette

10' Handstand Walk

OR

EMOM x 10 Rounds

2x 1 Wall Walk + 10s Hold

2. Conditioning

AMRAP 8

40 Push Presses (65/45)

40 Empty Bar Barbell Step Ups (20/16)

40 Push Ups

Max Rep Empty Bar Thrusters in the remaining time

Alex Procajlo